Best Weight Loss Tips: Weight Training

5 Tips for Faster Weight Loss

Speed up your fat loss and weight loss results by using more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">effective training methods</a>. Everyone wants to burn body fat, lose weight and build their lean bodies as soon as possible. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s1600/MB+Lunge+Rotation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s320/MB+Lunge+Rotation.jpg" width="213" /></a></div> Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want. And, you need to <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" target="_blank">eat for muscle gain and fat loss</a>. Here are 5 proven fat-burning tips to give you faster weight loss results that lasts: 1. <a href="http://myfitnesshut.blogspot.com/2012/10/burn-fat-with-strength-and-power-superset-workout.html#.Ujk4PdK-2uI" target="_blank">Superset strength training</a> burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press. Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burn. So, you could do one 25-minute workout in the morning and another 25-minute workout in the afternoon. This will give you better fat loss results than doing one 50-minute workout. 2. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before. Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts. Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises. 3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass. 4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body. 5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries. Use these training methods to burn more fat, lose more weight and get your lean body on---faster! Go to work and start changing your body.....be sure and download my FREE Report below to Burn Fat Faster!  There are 3 levels:  beginner, intermediate and advanced. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Tips for Faster Weight Loss

Speed up your fat loss and weight loss results by using more effective training methods . Everyone wants to burn body fat, lose weight and ...

Stand Up Desk, Stand Up Exercises Burns Calories and Fat

Use a stand up desk to burn more calories and fat. And, it will keep you more alert, especially early morning and after lunch. Some stand up desks also have treadmills attached to them (go right ahead if you want). <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUPGgCLEz2RXgT5TI5tTnBFwHxBkbRY7oM2ZPWxhdXQCIo5gQ9i3kbDSDL4zeCmPs2q7RLBYOIklYZ8u8j0ORcvyADOv6rePHp-qatDGp2CzZ6zgNx7EcQFV6pnkohKfCgOieNedNDYRL/s1600/Stand+Up+Desk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUPGgCLEz2RXgT5TI5tTnBFwHxBkbRY7oM2ZPWxhdXQCIo5gQ9i3kbDSDL4zeCmPs2q7RLBYOIklYZ8u8j0ORcvyADOv6rePHp-qatDGp2CzZ6zgNx7EcQFV6pnkohKfCgOieNedNDYRL/s320/Stand+Up+Desk.jpg" /></a></div> One more thing about a desk job: Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as: 1. tight hip flexors, hamstrings and calves, 2. postural problems such as hunched, rounded shoulders and forward head position, 3. limited lumbar spine extension and a stiff thoracic spine, 4. tight external hip rotators with limits hip joint range of motion, 5. shoulder blade alignment problems and 6. miscellaneous muscle strains and muscle imbalances. Postural problems can be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">See my posts on posture</a>. Flexibility problems can also be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">See my posts on flexibility</a>. Some other things you can do: a. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner. b. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. c. Brace (like getting ready to take a punch to the gut) your torso as you stand to strengthen your core. Benefits of Stand Up Exercises <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbutFl7UplVakRMiiHSe7MtPTZQ8gO0UMyDyDKSowFzjiRuyQM2L642IrI6Czary7l9b5_3CMRA8DTMg3PIhHBKTrVihG9NL1WCml1CB8zS2d9yxPszRf7nGDi-NZgeGRIj8O4s0HYW38H/s1600/shoulder+press3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbutFl7UplVakRMiiHSe7MtPTZQ8gO0UMyDyDKSowFzjiRuyQM2L642IrI6Czary7l9b5_3CMRA8DTMg3PIhHBKTrVihG9NL1WCml1CB8zS2d9yxPszRf7nGDi-NZgeGRIj8O4s0HYW38H/s400/shoulder+press3.jpg" /></a></div> Exercising on your feet works and activates more muscles and that's what you want. You will build more muscle mass faster and burn more calories and fat. For instance, the standing shoulder press will not only work your shoulders and arms but will also activate your core muscles. And, since you are standing, your lower body also has to do some work. Your legs will also help you lift more repetitions during a set. The seated shoulder press won't allow you to build the type of strength you will need in every day movements. You will never try to lift a heavy load while sitting. The seated shoulder press is useful for beginners or those recovering from injuries. Other standing exercises are squats, deadlift, bentover rows, lunges and medicine ball exercises. So, if you want maximum <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat-burn</a> and <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">calorie-burn</a>, plan your exercise routine with more standing exercises. You can sit down after your workout! Follow a regular strength (3 days a week) and interval cardio exercise (2-3 days a week) program. All it takes is 30 minutes a day. Among other benefits, this will give you needed muscle (and related fat burn), good heart health and strong bones. <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> Start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Stand Up Desk, Stand Up Exercises Burns Calories and Fat

Use a stand up desk to burn more calories and fat. And, it will keep you more alert, especially early morning and after lunch. Some stand...

Top Exercise Increases Testosterone Levels

If you think you may have <a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">"Low T" (testosterone) levels</a>, always look for natural remedies first. Don't rush out to spend big bucks on injections and hormone replacement therapies. Go natural first..... One of the best natural ways to boost testosterone levels is with regular strength training. Build more muscle mass and "lean out" your body, whether you're male and female. Yes, females need adequate testosterone levels too, just not as much as males. Do strength exercises that work major muscle groups such as squats and deadlift to elevate testosterone levels. Heavier squats will elevate your testosterone levels more. But, you don't have to "max out" on this exercise. The squat is a must-do exercise to help you burn more fat and shape your body. Learn to love the squat exercise if you hate it! The squat gets a bad rap because people injure themselves by doing the exercise incorrectly. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjzLf5byu15fVdB_qVF5jsb8W-8rNHXF1gDeVcd_wZbcXsJSNZcrExRdj9d03FC-MLgGvoGNWghwuW_vSZlAA8x4zYaC4QNw9Tz9tlHZEPUC_9LAqJ6KouSTL0UaX6uWGvWv6E5nK4Jx6/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjzLf5byu15fVdB_qVF5jsb8W-8rNHXF1gDeVcd_wZbcXsJSNZcrExRdj9d03FC-MLgGvoGNWghwuW_vSZlAA8x4zYaC4QNw9Tz9tlHZEPUC_9LAqJ6KouSTL0UaX6uWGvWv6E5nK4Jx6/s320/Conquer+Fitness12.jpg" width="221" /></a></div> There is probably no other exercise that has a greater impact on your body's muscle, metabolism and energy expenditure. Why? Because the squat is a complete-body movement exercise. This means your legs (especially quads, hamstrings and glutes), abdominals, lower back, arms and shoulders are targeted. I would recommend doing squats without machines or weight belts. This will help you to learn how to stabilize your body without artificial support. If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats. There are many variations of the squat exercise. Some are: barbell squats, dumbbell squats, bodyweight squats, one-legged squats, Bulgarian split squats, side squats, prisoner squats (pictured above), sumo squats, sissy squats, hack squats and front squats. They are all good to work into your routine at some point. Keep in mind that one-legged exercises are more intense than two-legged exercises. Here are my Top 3 Reasons to do Squats and Burn More Fat: 1. The squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout. 2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Need I say more? 3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back (as many fear). The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout. Be sure and download your FREE Report, "<a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">How to Knock 20 Years Off Your Body</a>." You will learn the top ways to naturally increase your testosterone levels. <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Top Exercise Increases Testosterone Levels

If you think you may have "Low T" (testosterone) levels , always look for natural remedies first. Don't rush out to spend big...

5 Exercise Circuit to Build Bigger Calf Muscles

Build your calf muscles with a tough weight training circuit. I know you are concerned about how every visible part of your body looks. I've had quite a few people ask about how to build bigger calves. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbwQU4BdYUM3MWU1ww8rnKEbGnjLtb1dzhqgfNh4NdI5ulPaQejQfAajEUG2nI0csHmfAtR3LqlNyxWlWBhYAdD6GkvhNh70RtRv23u0YHs7x_EMwlP1P7DSe2kfPc-V8qW5J_smxWEQdG/s1600/calf+raises+on+machine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbwQU4BdYUM3MWU1ww8rnKEbGnjLtb1dzhqgfNh4NdI5ulPaQejQfAajEUG2nI0csHmfAtR3LqlNyxWlWBhYAdD6GkvhNh70RtRv23u0YHs7x_EMwlP1P7DSe2kfPc-V8qW5J_smxWEQdG/s400/calf+raises+on+machine.jpg" /></a></div> Some people, because of genetics, have bigger calves than others and they don't have to do any extra work to make them look great. Other people have very small calf muscles and want them to look more proportionate to their thighs. This calf muscle building circuit helped Chris increase his calf size 2 inches in 2 months! Here is the circuit, rest 30 seconds between exercises (alternate between heavy weight rep days and full speed light rep days): 1. Donkey calf raises, 25 repetitions <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAaYEWKMkfXHNV4zyVQj4oLkXJzC5BPcY9KSIZOsq92Tj8KjhmPSFnbC6KK5QeAJ6x1qTNTSzcPQd-Pur8VRBoG0cU4rVvFKDCWiDjrNULonbnqKBFvTEs-LUDNM5LhIEyGZs_9umwreky/s1600/donkey+calf+raises.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAaYEWKMkfXHNV4zyVQj4oLkXJzC5BPcY9KSIZOsq92Tj8KjhmPSFnbC6KK5QeAJ6x1qTNTSzcPQd-Pur8VRBoG0cU4rVvFKDCWiDjrNULonbnqKBFvTEs-LUDNM5LhIEyGZs_9umwreky/s400/donkey+calf+raises.jpg" /></a></div>Courtesy: www.bodybuilding.com 2. Standing dumbbell calf raises, 25 repetitions 3. Toe lifts on leg press machine, 25 repetitions 4. Standing calf raises on machine, 25 repetitions (pictured above) 5. Standing dumbbell calf raises, full speed, 25 repetitions <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFy4Z0SUPi-KLQa-CpvhW6rkqhO8965yxqpAbd4HlL0sh7n0eRt9Qn0jKkYM3GvQX0PZT6wKX7-g7G9xLBpl2QLxIaQ_XPiiW87oMqx1zdx-s-2IrcSwccG7UBFpEPtg9QSRs_v-FfE4h/s1600/calf+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFy4Z0SUPi-KLQa-CpvhW6rkqhO8965yxqpAbd4HlL0sh7n0eRt9Qn0jKkYM3GvQX0PZT6wKX7-g7G9xLBpl2QLxIaQ_XPiiW87oMqx1zdx-s-2IrcSwccG7UBFpEPtg9QSRs_v-FfE4h/s320/calf+raise.jpg" /></a></div> Do this circuit 3 times. You can do this workout up to 2 times a week (separate from your regular weight training workout). Make sure to do static calf stretches after this workout to bring your muscles back to normal length. Now build those calves the way you want them! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Exercise Circuit to Build Bigger Calf Muscles

Build your calf muscles with a tough weight training circuit. I know you are concerned about how every visible part of your body looks. I...

7 Exercises to Torch Stubborn Fat Faster

Bottom line: build muscle mass, burn fat faster, and shape your lean body.....and, have fun workouts getting it done....that means using exercises that give you better results with short, efficient workouts that you like! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPO7m3FJaF0CiDP4m2F_8zJeH5_Hq4qid6Eue5-k0B4QGuZ9_fflO2ssu3mwd5v63A67mZS2g0fzYnt2BeU7KLB_kCe41OP6RvlxqHfCPYaZKJ-IvRGriYoZHvrffUhzqyVpwbQyMfe3_/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPO7m3FJaF0CiDP4m2F_8zJeH5_Hq4qid6Eue5-k0B4QGuZ9_fflO2ssu3mwd5v63A67mZS2g0fzYnt2BeU7KLB_kCe41OP6RvlxqHfCPYaZKJ-IvRGriYoZHvrffUhzqyVpwbQyMfe3_/s320/Conquer+Fitness12.jpg" /></a></div> Here are 7 exercises you should be doing to build muscle, speed up your metabolism and burn more calories/fat during the day and at rest: 1. Core Exercises for Stabilization, Strength and Power. <a href="http://sportsfitnesshut.blogspot.com/2007/11/core-training-article-series-part-5.html">See this post</a>. Planks, ropes and medicine ball exercises are two examples. 2. Squats (2 legs and <a href="http://sportsfitnesshut.blogspot.com/2008/08/you-should-be-doing-this-exercise.html">single leg</a>) - Include some form of squat exercise in every strength workout. There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure (deadlift is also a great exercise). This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise. Research also shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. 3. Deadlift - Like the squat exercise, the <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">deadlift</a> is one of the best full body exercises available for building muscle and helping you burn fat. <a href="http://sportsfitnesshut.blogspot.com/2008/07/rotational-power-is-needed-for-many.html">4. Medicine Ball Throws</a> and <a href="http://sportsfitnesshut.blogspot.com/2008/08/powerize-your-core-to-improve-your.html">Chops</a> - These exercises are great for full speed, full body power exercises. <a href="http://sportsfitnesshut.blogspot.com/2008/09/athletes-should-do-this-exercise.html">5. Multi-planar Lunges</a> and Step Ups - These 1 legged exercises are must-do for your overall program. <a href="http://sportsfitnesshut.blogspot.com/2008/09/improve-your-vertical-jump-to-improve.html">6. Squat Jumps, vertical jumps</a> hops, box jumps, jump rope and long Jumps - These exercises will torch body fat, especially if done at full speed. <a href="http://sportsfitnesshut.blogspot.com/2008/09/improve-your-quickness-with-ladder-and.html">7. Ladder Drills</a>, Cone Drills, <a href="http://sportsfitnesshut.blogspot.com/2008/04/train-to-improve-change-of-direction.html">Speed Drills</a>. Change-of-direction mixed with speed means MAJOR FAT LOSS for you! Train hard and smart with the program below: Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

7 Exercises to Torch Stubborn Fat Faster

Bottom line: build muscle mass, burn fat faster, and shape your lean body.....and, have fun workouts getting it done....that means using ex...

5 Tips for a Hard Body and Toned Abs

You won't have a <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">hard body and toned abs</a> without burning major fat. Successful fat loss and lasting weight loss are processes that take time for you to accomplish. You will have failures and make many adjustments along the way. Have a "never quit attitude" about changing your body and improving your health. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjMR61gT5LH6pddr4MpTjgLyvNuLHoEmn-iRxeq9U7oGv_YSIxMHqJDwSqQqaoQ72Zn4i-Z7iDBFHFc86b4z-VXP06rq3B7cBup5pZya3Whd0aJVXlyb7320BhqV1JUSaKVnVPgjTnERTn/s333/bird+dog1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjMR61gT5LH6pddr4MpTjgLyvNuLHoEmn-iRxeq9U7oGv_YSIxMHqJDwSqQqaoQ72Zn4i-Z7iDBFHFc86b4z-VXP06rq3B7cBup5pZya3Whd0aJVXlyb7320BhqV1JUSaKVnVPgjTnERTn/s333/bird+dog1.jpg" /></a></div> Afterall, what better thing can you do for the only body that you have.......make the commitment today..... Here are 5 tips to help you succeed with fat loss to get a hard body and toned abs: 1. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time. Here is a great goal to start with: burn fat. That will require you to improve your eating habits and do regular strength and interval cardio training. Don't even worry about losing weight at this point. Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments. 2. Build foundational body and <a href="http://myfitnesshut.blogspot.com/2012/11/3-tips-to-stabilize-deep-core-muscles-for-flatter-stomach.html#.UdJ9ezvqmuI">core strength</a> so your body will hold up under intense training to come. If you're injured, you will not reach your goals. Weak body cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong triceps but weak biceps, or strong chest muscles but weak back muscles. Do full body workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body. 3. Quality of movement in an exercise should come before trying to increase the amount of weight you lift in that exercise. Doing this will avoid injuries due to incorrect execution of an exercise. Bodyweight exercises work well for this purpose. Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise. 4. Focus on compound or multi-joint exercises in your workouts. These exercises work major muscle groups and help you burn more fat. Exercises like squats (with or without weights), step ups, deadlift, rows, bench press, planks, squat jumps and lunges all apply here. Top interval cardio exercises are walking or running uphill, bodyweight cardio and shuttle runs. 5. Maintain and/or improve muscle mass throughout your life to slow the effects of aging and keep your metabolism humming. Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity. You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life. A slow or sluggish metabolism is not the major cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat. Regular exercise and an active lifestyle will help you burn more calories during the day and at rest. I recommend that you walk at least 30 minutes every day, even on the days you workout. If you need Motivation and Accurate Information to make your best body....... Be sure and download your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a>, which shows you how to totally remake your body a healthy and lean fat-burning machine! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Tips for a Hard Body and Toned Abs

You won't have a hard body and toned abs without burning major fat. Successful fat loss and lasting weight loss are processes that ta...

Total Body Fat Burning vs. Spot Body Fat Reduction Training

Make your fat burning and body transformation successful by <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burning total body fat</a>. Never do "spot fat reduction," such as targeting abdominal fat. Spot reduction training, by itself, won't work. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzWUXVNIm4SGhlu7cJZW0KZao_sUgGuE0-AybbHwDImrJk_w7QhEch9tRKbPAV6kc4IpeNsrlXpxnlKExv0KlXARplaxCLMvOidBcd_dAubJRjvz7O6z5ENGgYFZwoX4T_cPLB8IFCLAAF/s1600/lat+pulldown+front.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzWUXVNIm4SGhlu7cJZW0KZao_sUgGuE0-AybbHwDImrJk_w7QhEch9tRKbPAV6kc4IpeNsrlXpxnlKExv0KlXARplaxCLMvOidBcd_dAubJRjvz7O6z5ENGgYFZwoX4T_cPLB8IFCLAAF/s320/lat+pulldown+front.jpg" /></a></center> The overall goal should be for you to have a healthy, lean body and not just great looking legs or abs. Some common body fat areas that are sometimes hard to lose are: <a href="http://myfitnesshut.blogspot.com/2012/09/why-your-muffin-top-wont-burn-off.html#.UaBzDqLqmuI">belly fat</a>, butt/hips/thighs fat, low back fat and upper back arm fat Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it? Tone your total body with the right training methods and you will burn more fat. In other words, "muscle up" and the fat will melt away! Make the commitment to full body strength training from now on....it will improve your body's composition and overall health (including bone density). Build Muscle, Burn Fat and Shrink Your Total Body Burn total body fat by doing full body strength training and <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">eating whole, natural foods</a>. This will help you burn dangerous belly fat. Doing 1000 ab crunches a day won't get the job done. If you want to do some extra work on your stubborn body fat areas (in addition to your regular workouts), that's okay. Mix up your strength workouts between heavy weight sessions (3-5 repetitions per set) and lighter weight circuit training sessions (10-12 repetitions per set). Another tactic that will work to help you burn fat is changing up your cardio workouts. Don't just do running on a treadmill or elliptical machine. You could do a different cardio workout every session to avoid boredom and repetitive stress injuries. Try these cardio workouts to blast fat: --Bodyweight cardio --Sprint intervals --Jump exercise intervals Cardio sessions of about 20 minutes will work to burn fat and save your muscle mass. Stop Wasting Money On Silly Fitness Gadgets and Weight Loss Gimmicks That Don't Work You don't need fitness gadgets to burn fat and lose weight. And, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick. Your Fitness Program Should Be Tailored to Your Body We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because the personal trainer identifies your postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, your muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. An integrated training program focuses on 3-dimensional muscular balance. This will help overall strength, burn more fat, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. For example, the quadriceps group/hamstring group should be in balance (or the quads should not be significantly stronger than the hamstrings). Research has proven that inadequate hamstring strength contributes to knee anterior cruciate ligament (ACL) injuries. To avoid developing muscular imbalances or to correct muscular imbalances, you should do the following: a) Have a postural assessment performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened. It will also indicate patterns of postural dysfunction called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components. b) Develop a comprehensive flexibility routine. c) Strength training should focus on the total body (in all planes of motion) to burn more fat and avoid muscular imbalances. Ready to get started? Download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Total Body Fat Burning vs. Spot Body Fat Reduction Training

Make your fat burning and body transformation successful by burning total body fat . Never do "spot fat reduction," such as targ...

3 Steps to Getting Toned Beach Arms

<div class="MsoNormal">Planning a summer vacation? Or even just spending a few days in the sunshine at the beach? Whatever your plans are this summer, it’s likely that at some point you’re going to have dig out your bikini and swimwear.<o:p></o:p></div><div class="MsoNormal"> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mX924kQuAWUTXlI3BGSOIgg7Zf6j8y-Lf86E-IutBT1JByOudjjdPc4rQX8ku-0mEXJJhx5mxr05A9wwQmNhie25a60SXUx6JsnubErTX36UyAenRiKlsg0DMyReKxEv2yBBXrL-hB9t/s1600/dumbbell+punch.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mX924kQuAWUTXlI3BGSOIgg7Zf6j8y-Lf86E-IutBT1JByOudjjdPc4rQX8ku-0mEXJJhx5mxr05A9wwQmNhie25a60SXUx6JsnubErTX36UyAenRiKlsg0DMyReKxEv2yBBXrL-hB9t/s320/dumbbell+punch.jpg" /></a></center> At a time of year when we practically live in vests and t-shirts, we want our upper arms to look toned and slim. </div><div class="MsoNormal"> </div><div class="MsoNormal">Therefore, the time to tackle the bingo wing, the flabby flapper – however you like to refer to it - is here. Following a few pieces of simple advice will leave you self-confident, in better general health, and with toned upper arms.<o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">Diet<o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">When you’re fighting the fat, the best <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">place to start is, naturally, your diet</a>. Ditch foods with high fat and salt content, in favor of healthier options like fruit and vegetables, nuts and seeds. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">It’s not all about choosing the right foods. It’s equally important that you get your mind in the right place when you’re trying to shed body fat. Adopt a positive, determined attitude and you’ll succeed. That includes things like not giving in to the pressure of family and friends when you’re eating out – as much as they might try to coerce you into choosing something unhealthy with high fat and salt levels from the menu, or to join them for dessert, remain focused and go your own way. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">Choosing the healthy options will leave you guilt free and firmly on track to achieving the results you want. Writing for fitnessmagazine.com, Richard Laliberte outlines a helpful <a href="http://www.fitnessmagazine.com/weight-loss/tips/diet-tips/how-to-lose-fat-for-good/?page=4" rel="nofollow" target="_blank">top ten strategies to lose fat</a> that will get you in the mind set that will lead you to success. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">Starting to Tone Up<o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">You’re the master of healthy eating and in control of a sensible diet. You’re losing weight and feeling great - that bathing suit is already calling out to you. But bear in mind that weight loss, especially if it’s quick, can leave you with excess skin that’s a nightmare to get rid of. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal"> </div><div class="MsoNormal">Start your exercise regime at the same time that you embark on a fat fighting diet and you should be in great shape. Ease yourself in gently though. Don’t go straight for the big guns – you’re likely to end up hurting yourself and you’ll be less likely to get the end result that you want. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">Using things from around the house or the office is a great start when you’re toning your upper arms. Starting with something lightweight, like cans or bottles of water, is a good idea to build up your exercise plan gradually. Spend fifteen minutes each day doing some light reps with a small weight and you’ll already start to see results. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">A tricep kickstart – don’t panic, it’s not as complicated as it sounds – is a good step up from using cans or bags of sand to help tone your upper arms. It’s common to focus on your biceps when you’re doing reps with a weight, but this exercise will help tone the back of your arms. For a full demonstration of this exercise, carried out by fitness expert Samantha Clayton, see the following video. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal"><span lang="EN-GB" style="font-family: Calibri; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/ug79BrjUDyc?feature=player_embedded" width="600"></iframe></div><div class="MsoNormal"><span lang="EN-GB" style="font-family: Calibri; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> </div><div class="MsoNormal"></div><div class="MsoNormal">Building your core strength and toning your upper body. <o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">As your health and fitness is improving, you’re naturally going to want to push yourself further. Getting yourself some equipment is a good move and will help you achieve great results. <o:p></o:p></div> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKXL-IGpQL-ExILa-4Zxg3aXd7ws3JNQaiBeY7I5nL4Z9YgT6egImOU4BdZYQZt8gCKpL7BMAR5EADVUJ63eMtKluC1NRvw8V6r_9lIyaUHc_6nlAhyFxLs6VVgRoRGDzLS9bGvlHS8Zr/s1600/rowing.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKXL-IGpQL-ExILa-4Zxg3aXd7ws3JNQaiBeY7I5nL4Z9YgT6egImOU4BdZYQZt8gCKpL7BMAR5EADVUJ63eMtKluC1NRvw8V6r_9lIyaUHc_6nlAhyFxLs6VVgRoRGDzLS9bGvlHS8Zr/s320/rowing.jpg" /></a></center> <div class="MsoNormal"> </div><div class="MsoNormal"></div><div class="MsoNormal">Whether your focus is purely your upper arms, or you’re interested in working your entire body, a rower is a fast and effective way of achieving the results you’re looking for. As well as working your upper arms and your shoulders, rowing will develop core muscles like your back and abs. For more information on which muscles you’ll be working on a rower, see <a href="http://fitness.stackexchange.com/questions/1369/using-a-rowing-machine-for-abdominal-muscles" rel="nofollow" target="_blank">here.</a><o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">And you won’t have to commit to a monthly gym payment or the worry of feeling self-conscious as you’re working out. Rowers are smaller than most gym equipment and can be easily accommodated in the home. <o:p></o:p></div><div class="MsoNormal">Rowers are available to buy for the home from companies such Iron Company, which stock a <a href="http://www.ironcompany.com/search.aspx?find=rower&log=false&category=342" rel="nofollow" target="_blank">range of rowing machines</a>.<o:p></o:p></div><div class="MsoNormal"> </div><div class="MsoNormal">For <st1:country-region w:st="on">UK</st1:country-region> readers, companies like Best Gym Equipment stock brands such as <a href="http://www.bestgymequipment.co.uk/manufacturer/waterrower" rel="nofollow" target="_blank">WaterRower</a>, offering free <st1:country-region w:st="on"><st1:place w:st="on">UK</st1:place></st1:country-region> delivery. A design like this, which uses a water wheel design as opposed to a traditional ergometer, means that the rower adjusts itself to how much effort you’re putting into your workout. The harder you work it, the harder the machine will work you! You’ll be burning calories as you tone your muscles, achieving great upper arms that you’ll be desperate to show off this summer. <o:p></o:p></div> Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

3 Steps to Getting Toned Beach Arms

Planning a summer vacation? Or even just spending a few days in the sunshine at the beach? Whatever your plans are this summer, it’s likely ...

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> All body fat is not equal. For instance, butt fat is healthier than belly fat, according to the International Journal of Obesity (and many other sources). Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death. <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">3 Veggies to Eat to Burn More Abdominal Fat</a> Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much <a href="http://myfitnesshut.blogspot.com/2012/06/3-secrets-for-losing-stubborn-stomach.html#.UWaczKLqmuI">stubborn belly fat.</a> The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body. And, you need to know the difference between subcutaneous and visceral fat..... Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite. Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. Work to <a href="http://myfitnesshut.blogspot.com/2012/07/2-reasons-why-body-fat-defines-obesity.html#.UWab-qLqmuI">shrink your waist size.</a> Here are 7 top exercises to burn dangerous belly fat while transforming your body: 1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s1600/squat.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s320/squat.jpg" /></a></center> Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise. Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise. 2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session. Do the cross-body mountain climber this way: a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. 3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s1600-h/plank+on+swiss+ball.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5361193154710147490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s320/plank+on+swiss+ball.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well. The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor. The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy. a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line. b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut). 4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset. This challenging superset will improve your strength, balance and coordination. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s1600/Ab+Jackknife+start.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465638581732875266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s320/Ab+Jackknife+start.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s1600/Ab+Jackknife+finish.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465639919291221010" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s320/Ab+Jackknife+finish.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Do the ab ball jackknife this way: a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet. b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout. c. Roll the ball back to the starting position. That's 1 repetition. Do the ab ball rollout this way: <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s1600/Ab+Ball+Rollout+Start2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s320/Ab+Ball+Rollout+Start2.jpg" /></a></center> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s1600/Ab+ball+rollout+finish2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s320/Ab+ball+rollout+finish2.jpg" /></a></center> a. Start with the ball in front with your elbows on the ball. b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position. 6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset. Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution). <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s1600/shoulder+press3.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s320/shoulder+press3.jpg" /></a></center> Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s1600/DB+Row+start.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s320/DB+Row+start.JPG" /></a></center> If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way: --With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise. --Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together. --Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition. Get started burning! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exerc...

Lose 60 Pounds and Keep It Off

When your weight loss doesn't last, you are left frustrated with more weight gain than you lost. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt2iC7g2IHd1GaFYJG6mAYqhgGzS9QejRyq4cxy_qX28Caml_22yPz6_wDwE9gQbkI0Z3MQJvT4wah_p1uDeBhdXgK9ZyCNJdCRrH_5RkuF-R-GoLcNL9xs0xL3dXlbi3BQXEWYszwyqD/s1600/weight+gain2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt2iC7g2IHd1GaFYJG6mAYqhgGzS9QejRyq4cxy_qX28Caml_22yPz6_wDwE9gQbkI0Z3MQJvT4wah_p1uDeBhdXgK9ZyCNJdCRrH_5RkuF-R-GoLcNL9xs0xL3dXlbi3BQXEWYszwyqD/s320/weight+gain2.jpg" /></a></center> What about your weight loss? Will it last? Or, will you weigh 25 pounds more in a month than you do today? Sure, you can <a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-chronic-starvation-dieters.html#.UWO5y6LqmuI">starve yourself</a> and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the long haul. Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy. And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook. So, how do you lose 60 pounds the right way and keep it off? It takes a reasonable time period by using <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">short burst workouts</a> and healthy nutrition you can maintain. This is not some quick weight loss program where you starve yourself. This is a fat loss program designed to transform your body and keep the weight off for good. Get your fat loss with hard, smart workouts and <a href="http://myfitnesshut.blogspot.com/2013/03/10-reasons-to-plan-and-pack-your-food.html#.UWO6XKLqmuI">healthy, managed nutrition.</a> Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System: "I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P. As with anything, if you stay with it and have a good road map, you'll be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast. Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out. And, stop wasting your money on fat-burner supplements. If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

Lose 60 Pounds and Keep It Off

When your weight loss doesn't last, you are left frustrated with more weight gain than you lost. What about your weight loss? Wi...

7 Tips to do Shorter Workouts with Faster Weight Loss

It doesn't take thousands of repetitions and 2-3 hour workouts to reach your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">fat loss and weight loss goals.</a> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4uD2J6fMFhGicrAG1kIfD3Jg91RRrc9vWlYSU0xgvFosiif6xRtJ5LDqaRrLJwFFqzhiAtl_74RO9zZcXqit_YimDkVRVa-gOPhwVOFl3MgkJ5QMoF-6JGwatleuOvAczASOQN0DtEV13/s1600/Conquer+Fitness12.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4uD2J6fMFhGicrAG1kIfD3Jg91RRrc9vWlYSU0xgvFosiif6xRtJ5LDqaRrLJwFFqzhiAtl_74RO9zZcXqit_YimDkVRVa-gOPhwVOFl3MgkJ5QMoF-6JGwatleuOvAczASOQN0DtEV13/s320/Conquer+Fitness12.jpg" /></a></center> You need a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-6 training sessions per week (strength, 3 days; cardio, 2-3 days). Over-training will leave you broken down and injured. Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer. It makes a difference how, when and how much you train. I see people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all. For those willing to listen, I will give some workout tips without "talking down" to them. Make the most of your time when you workout and burn more fat in less time. Here are 7 tips: 1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength and fat loss benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up. 2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running <a href="http://myfitnesshut.blogspot.com/2011/10/top-5-interval-cardio-workouts-to-burn.html#.UTcUpqLMBLc">interval cardio</a> on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill (on incline). 3. Don't take 5 minutes between exercise sets! This is your workout, not social hour. Socialize after your workout. 4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout. Talking to your friends for 10 minutes is not a warmup. 5. Cut your workout time down from 2-3 hours to 50 minutes or less. Challenge yourself during your workout. Also, see #3 above. 6. This one is for men: if you only do bench press, that is not a full workout. 7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine). Sitting in the steam room or sauna for an hour is not a workout. Sweating doesn't burn fat, it cools your body down. Sit in those rooms after your workout. Here are two tough 20-minute workouts that will help burn fat and shape your body: Plyometric Workout Plyometric workouts will burn more fat because they are very intense. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout. If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you. Try this jump training workout (take 30 seconds rest between exercises): --jump rope, two feet, full speed, 1 minute --squat jumps, 10, full speed --lunge jumps, 10, full speed --tuck jumps, 10, full speed --jumping jacks, 30 seconds, full speed Rest 2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week. Cardio/Core Combo Workout: I have found that combining core and cardio workouts work well....this is a good one (30 seconds rest between exercises): --mountain climbers, full speed, 30 seconds --plank, 30 second hold --squat jumps, 10, full speed --bridge, 30 second hold --walking lunges with medicine ball rotation, 10 each leg --side plank, 30 second hold --bodyweight Y squat, 15, moderate pace --rest 2 minutes between circuit. Repeat circuit 2 more times. 20 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week. Train hard and smarter to reach your fat loss and weight loss goals! Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now! There are strength and cardio workouts in the e-book. <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

7 Tips to do Shorter Workouts with Faster Weight Loss

It doesn't take thousands of repetitions and 2-3 hour workouts to reach your fat loss and weight loss goals. You need a fitness program...

11 Top Cross-Training Sites for Runners

If you are a serious runner, don't make the serious mistake of only running for your training.  Long gone are the days when running a million miles a week was considered adequate training for runners. Here are 11 Top Cross-Training Sites for Runners: <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrtz3H8VMMqbfpVFUX1I-I_VHnthfvHhXYJg5nt6L0dei_t19ZXFoUn3ny1xSHFLVxYdVrUoSpSSC33j1yUGFS5J5hx8cPWiSKqPT8vRBoRfMfQXEa_1RT9V5JBcBCyTvAPKZ0ZTrst0Ef/s1600/marathon+foot+injury.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrtz3H8VMMqbfpVFUX1I-I_VHnthfvHhXYJg5nt6L0dei_t19ZXFoUn3ny1xSHFLVxYdVrUoSpSSC33j1yUGFS5J5hx8cPWiSKqPT8vRBoRfMfQXEa_1RT9V5JBcBCyTvAPKZ0ZTrst0Ef/s320/marathon+foot+injury.jpg" width="320" /></a></div> <div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">1.  <a href="http://www.runnersworld.com/article/0,7120,s6-238-263-266-11881-0,00.html" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">An Injury-Free Approach to Cross-Training</a>. From swimming to Pilates to cycling, learn what exercises can complement your running routine.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">2. <a href="http://www.runwashington.com/features/trainstrength08.html" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">How Strength Training Will Improve Your Running</a>. Learn how weight training can improve your strength and time when running–especially for those running 20 to 50 miles a week.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">3. <a href="http://www.yogajournal.com/lifestyle/192" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Yoga for Runners</a>. Find out how yoga naturally complements running by providing necessary flexibility, body awareness, and more.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">4. <a href="http://www.itsallaboutyoga.com/" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">The Everything Yoga Blog</a>. Read the posts to gain information to improve your yoga practice or visit some of the other blogs and sites included here.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">5. <a href="http://www.anmolmehta.com/blog/2008/01/23/hatha-yoga-poses-galleries/" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Free Picture Galleries of Hatha Yoga Poses</a>. These helpful photos and accompanying text will improve your yoga practice whether at home or in class.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">6. <a href="http://bikeabout.wordpress.com/" style="font-weight: bold; outline: none;">Bike About</a>. The posts in this blog offer much more than just biking with thoughts on healthy eating, hiking, and more.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">7. <a href="http://www.runnersworld.com/article/0,7120,s6-238-263-266-10919-0,00.html" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Four Keys for Cross-Training for Runners</a>. Check out these four tips to ensure you are getting the most benefits from cross-training.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">8. <a href="http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Abdominal Exercises–Best Ab Exercises–Core Workout</a>. Many experts believe when you strengthen your core, you strengthen your whole body. Try these exercises to do just that (and get flat abs as a bonus).</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">9. <a href="http://www.therunnersguide.com/swimming/" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Swimming for Runners Cross Training</a>. Learn about the exceptional benefits of swimming as a cross-training tool for runners.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">10. <a href="http://www.tri-masters.org/pages/cross_training_for_runners/33.php" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Cross-Training for Runners</a>. Find out why and how to cross-train successfully. They also include a great list of running-friendly cross-training activities.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">11. <a href="http://www.coolrunning.com/engine/2/2_1/118.shtml" rel="nofollow" style="font-weight: bold; outline: none;" target="_blank">Mix It Up</a>. This article not only offers cross-training activities, but it also breaks them down by body area of focus such as lower back or upper body.</div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 17px; padding: 0px 0px 15px;">Source:  www.nursingdegree.net If your body is racked with repetitive stress injuries, muscle imbalances, knotted muscles, muscle strains, etc., training smarter will help lessen your risks. <div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;">Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster!</div><div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;"> </div><div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;"><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div></div><div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;"></div></div>

11 Top Cross-Training Sites for Runners

If you are a serious runner, don't make the serious mistake of only running for your training. Long gone are the days when running a mi...

3 Reasons to do The Seated Cable Row

The seated cable row exercise should be a staple of your back strengthening routine. Here's 3 important reasons why: 1. You will work major back muscles and burn more fat with the seated cable row. The <a href="http://myfitnesshut.blogspot.com/2012/09/burn-back-fat-with-dumbbell-bentover-row-variations.html#.URCvpx2_BLc">back muscles</a> targeted during the seated cable row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl8mDDTWnhtk1w8BpXdMJ-_Jj7Ge-_HWI-IcnIMY543I5ZKqNO_ALLmReM7hyphenhyphenBLlzVZou6msHDPqe-PWUZm2qo25ECuIcqxiYmwtEvYkaIZY-tttegUYzvbtY92v6hPTc5oJv3EhpVi-4M/s1600-h/Back+muscles.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5143839345470372578" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl8mDDTWnhtk1w8BpXdMJ-_Jj7Ge-_HWI-IcnIMY543I5ZKqNO_ALLmReM7hyphenhyphenBLlzVZou6msHDPqe-PWUZm2qo25ECuIcqxiYmwtEvYkaIZY-tttegUYzvbtY92v6hPTc5oJv3EhpVi-4M/s320/Back+muscles.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> 2. For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. 3. And, to have good upper body muscular balance, you need to work your backside as well as your frontside. This will help avoid injuries and help you look better in 3-D space. Follow these steps to properly execute the seated cable row exercise: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTlK7X-u7VDeil6f7ljBiUqnyVO4jpH3Wax8Q0RO6FCjnO4E5clCeQthe0cwfkL3biMrs8QvAkKkGG51G2u0T7BPFMK6ped5rnWil0QaYHXB-0rmBpaVB5Oz8s6Zbw8SyO6Q5YzAZ-Kbt/s1600-h/Seated+Row.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5143839774967102194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTlK7X-u7VDeil6f7ljBiUqnyVO4jpH3Wax8Q0RO6FCjnO4E5clCeQthe0cwfkL3biMrs8QvAkKkGG51G2u0T7BPFMK6ped5rnWil0QaYHXB-0rmBpaVB5Oz8s6Zbw8SyO6Q5YzAZ-Kbt/s320/Seated+Row.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> a) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down. Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated cable row to turn into an arm exercise. b) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent. c) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles. d) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition. Don't neglect your back muscles! Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now! There are strength and cardio workouts in the e-book. <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

3 Reasons to do The Seated Cable Row

The seated cable row exercise should be a staple of your back strengthening routine. Here's 3 important reasons why: 1. You will work ...

Why a '30-Day Weight Loss Only Diet' Won't Work?

Have you been on a "30-Day weight loss only" diet in January? How has it been working for you? If you lost weight, now what are you going to do? Another 30-Day diet? You still have a lifetime to go. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjHguSdK5iNp8lRBaasH1r0OYvwdZIoO12FsZ7pQA8ZKDVNky5kOxp08jR0Uog92XGzmCzDbPU6gqr8BbKIAkdwIbMlK2dSDvvH87pSZpIqlL_EhDtBV25q9m0rxtPfF36n4hQVIbGpwuA/s1600/Conquer+Fitness4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjHguSdK5iNp8lRBaasH1r0OYvwdZIoO12FsZ7pQA8ZKDVNky5kOxp08jR0Uog92XGzmCzDbPU6gqr8BbKIAkdwIbMlK2dSDvvH87pSZpIqlL_EhDtBV25q9m0rxtPfF36n4hQVIbGpwuA/s320/Conquer+Fitness4.jpg" width="243" /></a></div> Why You Are Better Off Burning Fat 1. Being fit is <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">much more than going on a diet.</a> Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition (among other benefits). Have you checked your body fat percentage? Fat loss is more important than your weight loss. Burning fat is what really changes your body to lean and toned. Its possible to be skinny and still have high body fat. Belly fat, in particular, is dangerous to your health. A “30-Day weight loss only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime. 2. The type of food you eat and timing of what you eat is very important for your <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">metabolism</a> to work properly. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, <a href="http://myfitnesshut.blogspot.com/2009/10/eat-healthy-fats-burn-body-fat.html">fats</a>) to function properly. Here's some <a href="http://myfitnesshut.blogspot.com/2012/07/7-tips-to-change-life-long-bad-eating.html#.UJC-4W_A_w0">eating habits</a> that will help you burn fat: --Plan and pack your meals with whole, natural foods that you enjoy. --Don't skip breakfast. It gets your metabolism revved up and helps you eat less the rest of the day. --Eat every 3-4 hours to maintain your energy and keep your metabolism active. --Eat your food on a plate, not in a bag or jar. It helps you eat less. --Eat with a purpose, don't just graze. --Eat protein with every meal. It helps you stay full for longer and helps keep carbs from spiking your blood sugar. --Eat at least 2 servings of a fruit or veggie at every meal. --Don't assume that LOW-FAT means LOW-CAL, read the label. --Eat heart-healthy fats. They are important for satiety and bodily functions. --Don't eat fried foods. --Limit alcohol consumption. --If you eat at a restaurant, order healthy foods and skip the meal appetizers. --Limit sugary and processed foods/drinks. --Eat one serving at each meal. --Eat healthy snacks, like raw nuts or low-fat yogurt, between main meals. --If you stray from your meal plan, get back on it as soon as possible. Good or bad nutritional habits don't just happen. Make an effort. You are what you eat. Follow a nutritious meal plan based on your basal metabolic rate and calorie needs. You will never starve. You will eat enough to maintain your energy throughout the day and during workouts. 3. Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body. Here is your February challenge: a. Do full body circuit weight training 3 days a week (30-45 minutes a session). b. Do interval cardio training 2-3 days a week (20 minutes a session). Compare your body fat percentage at the end of February to your percentage at the end of January. Let me know the answer. If you need Motivation and Accurate Information to make your best body....... Be sure and download your <a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a>, which shows you how to totally remake your body a healthy and lean fat-burning machine! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

Why a '30-Day Weight Loss Only Diet' Won't Work?

Have you been on a "30-Day weight loss only" diet in January? How has it been working for you? If you lost weight, now what are...

Keep Your Metabolism Active at Any Age

Growing old, overweight and fat is NOT inevitable. Absent medical problems, YOU control how well your body ages. Can your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">muscle mass</a> change into body fat? Read this question and my answer..... <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR4P1r-0qPXSYotRY8TqbB1s8xKrX7ZplRPqM-gRofxVKt73Hqc0sXH3kmsmG8Ts92b7ooIXgVC9FtwP3NAjcFIqI_Oqgb6zOLFqXtSI0mPh9R9YVU2FjmYveJU0ORLMv1IBG9-vtSDXbm/s1600/Conquer+Fitness20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR4P1r-0qPXSYotRY8TqbB1s8xKrX7ZplRPqM-gRofxVKt73Hqc0sXH3kmsmG8Ts92b7ooIXgVC9FtwP3NAjcFIqI_Oqgb6zOLFqXtSI0mPh9R9YVU2FjmYveJU0ORLMv1IBG9-vtSDXbm/s320/Conquer+Fitness20.jpg" width="301" /></a></div> Client Q: I used to have a pretty muscular body when I was younger...now at age 41, because I have't been exercising, alot of my muscles have turned into fat. What can I do to change my body? Mark's A: Muscle never changes into body fat. Muscle is metabolically active tissue and fat is inactive. First things first, you don't need to eat as much at age 41 as you did at age 20 or 30. This sounds simple but many people fall into this eating trap. And, if you are not exercising, you are hit with a double dose of bad news. First, you will gain weight and fat. Because you have been inactive, your muscles have lost mass (atrophy). And, your fat cells were still there although they had shrunk. So, now the fat cells are taking over! In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. Remember, muscle mass <a href="http://myfitnesshut.blogspot.com/2012/11/12-training-tips-to-boost-metabolism-and-torch-fat.html#.ULyhxOS_BLc">speeds up your metabolism</a> because your body has to work harder to maintain muscle mass (interpretation: your metabolism has slowed down). So, you begin to lose muscle mass and gain body fat. Although the primary cause of weight gain is due to consistent daily calorie surpluses (eating more calories than you burn), you can burn more calories if you keep your metabolism active with proper nutrition and exercise. Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. Here are 3 things you can do to build up your body and maintain muscle mass throughout your life: Regular Strength Training is Necessary 1. Muscle mass can be maintained/increased (and body fat decreased) throughout your life with weight training. Weight training also helps to keep your bones strong (preventing osteoporosis). Tough, smart strength workouts are mandatory to change your body. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. Not only will your body's composition improve (less fat, more muscle), it will improve your overall health. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." Eat Healthy and Managed Meals 2. Eat right--meaning whole, natural foods with quality calories. Whole, natural foods have one ingredient, such as fresh fruits and vegetables. And, they are many times nutritional and low-calorie. Find foods that you enjoy. You are more likely to maintain something that you enjoy. Help control your hunger during the day so you don't overeat when you do eat. Do this by eating small meals every 3-4 hours to keep your metabolism ramped up. Another way to control your hunger pangs is to eat protein with every meal. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs not out-of-control when you do eat. Finally, drink mainly water and unsweetened drinks like green tea. Take Care of Your Body 3. Get enough sleep each night. That means about 7-8 hours every night. Your metabolism will not work right if you don't sleep enough. And, your energy level and workouts will suffer. Keep stress under control. A certain amount of stress and tension helps you take on challenges and perform better. Too much stress (left unchecked) over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive. Your body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation. Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol. As it relates to metabolism, adrenaline makes your fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in your blood and creates more energy. If you are consistently inactive, this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat. Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but your body and fat cells will build up a tolerance to it. Its never too late to start a strength and conditioning program. Don't let your muscles continue to shrink and your health worsen due to inactivity! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Keep Your Metabolism Active at Any Age

Growing old, overweight and fat is NOT inevitable. Absent medical problems, YOU control how well your body ages. Can your muscle mass cha...

11 Realistic Weight Loss Tips

Once you lose weight, you have to maintain your weight loss and the lean body you've worked so hard to build. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxgq1sN9ijsSddTRIY6HTboHg0FqulpTrcFb2_U_c5WZi46Sdbff7xSMgmttxAOGOjqYcBKPwLISsWAHL3dKTQufk72msuOiFbXq7fZyETwX9Z023DZjXc6Jcyi1O2Z8QO2C_9tYsTS8Gd/s1600/MB+Lunge+Rotation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxgq1sN9ijsSddTRIY6HTboHg0FqulpTrcFb2_U_c5WZi46Sdbff7xSMgmttxAOGOjqYcBKPwLISsWAHL3dKTQufk72msuOiFbXq7fZyETwX9Z023DZjXc6Jcyi1O2Z8QO2C_9tYsTS8Gd/s320/MB+Lunge+Rotation.jpg" width="214" /></a></div> Hopefully, you lost weight the right way by burning fat and consistently losing weight. If so, you are already maintaining your weight loss. Keep it going! Even those who do quick weight loss programs or fad diets (which I don't recommend) can build on the momentum and start doing things that will lean out their bodies. Its never too late to build muscle and eat right. What about your weight loss? Can you keep the weight off? Or, will you weigh 30 pounds more in 2 months than you do today? Sure, you can starve yourself and lose 25 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Those who have succeeded at transforming their bodies from fat to lean have health and fitness practices that they do on most days. It becomes a sustainable lifestyle. Here are 11 Realistic Tips to Maintain Your Weight Loss: 1. Identify your fitness goals and determine why your fat loss and weight loss efforts have failed or succeeded in the past. You also have to get your motivation right for your exercise program to work for you. This step takes you being "very honest" with yourself! Sometimes it is a painful process. 2. Its good to eat small meals every 3-4 hours to sustain your energy and keep your metabolism humming throughout the day. <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">Eat these 3 Veggies to Burn More Abdominal Fat</a> 3. How much do you eat? Research shows that people will underestimate the amount of calories they eat. According to the True Results Health Honesty Survey, 46 percent of those surveyed are not honest with family members and 32 percent admit to lying to doctors. True Results is a team of leading weight loss experts based in Texas. "Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals," said Jessica Diaz, nutritionist and exercise physiologist for True Results. "Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you're not honest with yourself or others." Its a good idea to journal your eating habits until you have a handle on what and how much to eat. 4. Have an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible. All movement burns calories. 5. Don't eat empty calories. Loading up on sugary drinks or foods are not very nutritious and they leave you wanting to eat more in just a short time. 6. Drink more water to help you eat less. Drink daily about a half an ounce of water for every pound of body weight (150 pound person would drink 75 ounces). Since your muscles are comprised of about 70% water, don't dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise. Water-based foods such as fruits and vegetables count toward water consumed. When you don't drink water, try beverages such as unsweetened tea. Limit the sodas and other sugary drinks. 7. Get adequate sleep. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased. 8. Strength training is critical to <a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-people-who-keep-lean-body.html#.ULhZOuS_BLc">lean out your body.</a> Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism. "Spot reduction" strength training won’t work and you must do more than cardio exercise to transform your body. It is crucial that you improve your body composition (less body fat % vs. more lean mass %). Where are you fat? Excess abdominal fat has been shown to be a precursor to diseases such as cancer. You need to know your body measurements (chest, arms, neck, hips, waist, etc.). Consistently strength training your total body will help you burn fat and shrink your body. 9. Interval cardio will burn fat and not waste away your muscle mass. Top interval cardio routines are sprints, jump exercises and running uphill. All it takes is 20 minutes per session, 2-3 days a week. 10. Eat a balanced diet based on the macronutrients (healthy fats, carbohydrates, protein) before progressing to more advanced eating strategies like carb cycling. Eat enough to burn fat and build muscle. This will eliminate starvation diets. For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer. 11. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices. Consistency is the key to maintaining your weight loss and lean, healthy body. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Foods to Burn More Belly Fat</a> <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

11 Realistic Weight Loss Tips

Once you lose weight, you have to maintain your weight loss and the lean body you've worked so hard to build. Hopefully, you lost weigh...